Welcome to this slightly longer meditation today.
This will still be the same technique that we've been practicing in the last few sessions.
However,
You'll find that the gaps between my instructions might be a touch longer.
So,
To begin with,
Keeping your eyes open,
Get comfortable,
Making sure that your back is straight.
Take a moment to check in with yourself.
See how your mind and body both feel.
And then when you're ready,
Just taking three deep in breaths through the nose and out through the mouth.
In.
.
.
And out.
In.
.
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And out.
In.
.
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And then just gently closing your eyes on the out breath.
Start to notice the weight of your body,
The heaviness of your legs,
The heaviness of your torso and your arms,
The heaviness of your head.
Feeling the weight of gravity pulling your body down towards the earth.
Start to notice any sounds that might be present.
Again,
Making sure not to strain here,
Allow the sounds to come to you.
Hearing happens all by itself.
And then start to become aware of the breath.
Focusing on the breath at the nose or the chest or the belly,
Wherever you feel it most strongly today.
Remember that you can count the breaths or repeat the words calm if it helps you to anchor your attention on the breath.
Remember to not get frustrated if your mind has wandered.
Just put a smile on your lips,
A smile in your mind.
Give yourself a mental pat on the back and congratulate yourself celebrating forgetting.
And with a positive attitude,
With happiness,
Just gently returning your attention back to the breath.
.
.
.
In these longer sessions,
The gaps between my instructions are bigger and it does increase the scope for mind wandering.
So if anything,
There's even more reason not to be upset or cross with yourself if your mind does wander.
Again,
Just smilingly return your attention to the breath.
And you might want to focus on the breath edges or have a peripheral awareness of sound in the background if you are struggling to maintain attention.
These are useful tools to extend your awareness on the meditation object.
.
.
Again,
If your mind has wandered,
Just put a smile on your mouth and a smile in your mind.
Congratulate yourself and gently return your attention back to the breath.
And with these longer sessions,
Sometimes people can get a bit tense,
Straining,
Trying very hard to maintain concentration.
Just remember not to put too much effort in,
So just reduce your effort level by 25%.
.
.
.
.
Again,
Just putting a smile on your lips and a smile in your mind if your mind has wandered.
Mentally pat yourself on the back.
Try and generate a positive and happy attitude.
Just take a moment to really focus on any pleasant or enjoyable sensations that might be present in the body right now.
Try and expand them if you can.
And then with a smiling attitude,
A positive attitude,
Just gently return your attention back to the breath.
.
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If people do choose to do slightly longer sessions,
Initially they can become frustrated because it appears like their mind is wandering more.
But this is a totally natural occurrence and if anything reflects progress,
The fact that you're now in a position or you feel comfortable doing more than 10 minutes of meditation at a time is a big step.
It represents progress and you should be pleased and happy with yourself for giving it your best shot.
.
And now just give up all effort completely,
Allowing your mind to be free to do whatever it wants to do.
Notice any sounds,
Any sensations related to sitting.
Take a moment to check in with yourself.
See how your mind and body both feel compared to how they felt at the start of the session.
And before you open your eyes,
Just remembering not to rush off at the end of the session today,
Taking your time,
Trying to remain present.
So when you're ready,
Just gently opening your eyes,
Have a stretch,
Take stock of your surroundings and take a moment to congratulate yourself,
Not only for meditating today but for meditating for a little bit longer.
It's definitely a sign that you are making progress and hopefully that you're enjoying your practice as well.
Have a great day.
